Halloween CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

200m Warm up Run

Roll Quads as a group 1:00 per leg

10 Glute Bridge

10/10 Clam Shells

With Dumbbells:

25 Walking Lunges

10 slow air squats

10 push ups

10 tricep dips

Weightlifting

Back Squat (5×5)

Conditioning

Metcon (Time)

For Time

21-15-9

Clean Grip Deadlift

Rx 135/105 Rx+ 155/125

Burpees (Jump and Clap)
Review Clean Grip Deadlift

Review Burpee Technique

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